Jump to content
AA NEWS UPDATE
  • BLACKROIDS APRIL SALE >> DEUS MEDICAL: BUY 2 GET ONE FREE PRODUCT - ALPHAZONE: BUY 3 GET ONE FREE PRODUCT
  • ADVERTISE ON AA FORUMS – ADS PACKAGES ARE AVAILABLE IN STORE >>> CLICK HERE
HotLava808

Lean and Clean Bulking Diet Planning

Recommended Posts

HotLava808

Diet, diet, diet. Thats all we ever hear and with all the so called diet gurus out there and all the misinformation that is available it is no wonder it is so easy to get confused and simply wing it.

The fact is that without the proper nutrition no amount of training or supplements are going to provide us with the results we are looking for. We all have different goals but whether we are wanting to lose fat or gain a huge amount of mass we all need a plan.

Here is an example of a clean bulk diet utilizing carb cycling. This diet is based on an individuals total daily energy expenditure (TDEE). Everyones TDEE varies based on age, height, weight, BF% and activity level. All the formula numbers used are just an example. The higher your TDEE the higher your calories per pound of body weight. If you are over 40 or have a sedentary type job I recommend that you under estimate your TDEE by approx. 10%. You can always make small adjustments as you begin to see the results of your diet. This diet is based on the concept that the majority of your nutrients will be coming from whole foods with limited added sugar and avoiding as much processed foods as possible.

This diet can be used for losing weight as well by simply adjusting your calories per pound of body weight. Just remember as your body weight changes your caloric needs will change.

Calorie formula - 17 calories per pound  200 x 17 = 3400 

Total daily energy expenditure (TDEE) = 3029 calories

3400 calories is our Day 2 baseline.

Day 1 - Protein 400g=1600 cals, Fat 72g=800 cals, Carbs 150g=600 calories, TOTAL - 3000 calories

Day 2 - Protein 350g, Fats 72g, Carbs 300g, TOTAL - 3400 calories

Day 3 -Protein 250g, Fats 72g, Carbs 450g, TOTAL - 3600 calories

3 day average daily calories = 3333 calories

3 day average daily surplus = 304 calories

3 day average carb intake = 300g

Take note of the carb progression. Day 2 again is the base line. Day 1 is -50% of the baseline and Day 3 is +50% of the baseline.

If you are new to tracking your calories and macros I suggest using one of the many apps that are available and weighing all of your meal portions. It may seam confusing or difficult at first but as you gain experience it eventually becomes second nature and really simple.

Good luck.

TDEE Calculator- https://tdeecalculator.net

Edited by HotLava808
  • Like 2

“The person who says it cannot be done should not interrupt the person doing it”

Share this post


Link to post
Share on other sites
Markg518
Diet, diet, diet. Thats all we ever hear and with all the so called diet gurus out there and all the misinformation that is available it is no wonder it is so easy to get confused and simply wing it.
The fact is that without the proper nutrition no amount of training or supplements are going to provide us with the results we are looking for. We all have different goals but whether we are wanting to lose fat or gain a huge amount of mass we all need a plan.

Here is an example of a clean bulk diet utilizing carb cycling. This diet is based on an individuals total daily energy expenditure (TDEE). Everyones TDEE varies based on age, height, weight, BF% and activity level. All the formula numbers used are just an example. The higher your TDEE the higher your calories per pound of body weight. If you are over 40 or have a sedentary type job I recommend that you under estimate your TDEE by approx. 10%. You can always make small adjustments as you begin to see the results of your diet. This diet is based on the concept that the majority of your nutrients will be coming from whole foods with limited added sugar and avoiding as much processed foods as possible.

This diet can be used for losing weight as well by simply adjusting your calories per pound of body weight. Just remember as your body weight changes your caloric needs will change.

Calorie formula - 17 calories per pound  200 x 17 = 3400 

Total daily energy expenditure (TDEE) = 3029 calories

3400 calories is our Day 2 baseline.

Day 1 - Protein 400g=1600 cals, Fat 72g=800 cals, Carbs 150g=600 calories, TOTAL - 3000 calories

Day 2 - Protein 350g, Fats 72g, Carbs 300g, TOTAL - 3400 calories

Day 3 -Protein 250g, Fats 72g, Carbs 450g, TOTAL - 3600 calories

3 day average daily calories = 3333 calories

3 day average daily surplus = 304 calories

3 day average carb intake = 300g

Take note of the carb progression. Day 2 again is the base line. Day 1 is -50% of the baseline and Day 3 is +50% of the baseline.

If you are new to tracking your calories and macros I suggest using one of the many apps that are available and weighing all of your meal portions. It may seam confusing or difficult at first but as you gain experience it eventually becomes second nature and really simple.

Good luck.

TDEE Calculator- https://tdeecalculator.net

Great info and thanks for helping the members. I'm sure this will help and know it will help me. Much appreciated !!

Sent from my XT1609 using Tapatalk

  • Like 1

Share this post


Link to post
Share on other sites

Join the conversation

You can post now and register later. If you have an account, sign in now to post with your account.

Guest
Reply to this topic...

×   Pasted as rich text.   Paste as plain text instead

  Only 75 emoji are allowed.

×   Your link has been automatically embedded.   Display as a link instead

×   Your previous content has been restored.   Clear editor

×   You cannot paste images directly. Upload or insert images from URL.


×
×
  • Create New...